Garlic Roasted Chicken

4 half chiken w/o wing, clean and paded dry 

I bulb garlic , peal and chopped devide by 2. 

Handfull chopped parsley

Half onion chopped 

Half onion slice and inch 

2 tbs of butter

2 tbs of oil 

Pinch Salt, pepper and curri powder (option)

Hand full slice button mushroom

2 handfull baby carot

4 cup chicken stock/ liquid

Direction 

Mix together butter, half chopped garlic, chopped onion, chopped parsley, salt pepper, oil 

Sneak in under the chicken skin

Meanwhile, 

Place the carot, slice onion, mushroom, galf chopped garlic in the botom of baking glass dish then add the chicken stock in the baking dish. 

Then add the chicken on top of it

Place in the oven preheat 400f for 1 hour covered then bake another 1 hour without cover in 450 f,  Pour the broth in to the chicken every 20 minutes. 

Then served. With any condiment you like, rice, potatoes or even your fav salads. Happy trying 

 optional choices :

when its done , take the chicken out, then blended all the onion, garlic,carrot and the broth that left in the bottom and make it as gravy or sauce for your roasted chicken :)

Protein fruits cookie bars

1/2 fresh Pineapples chopped and clean

1/2 cup coco it water 

1/4 palm sugar ( optional )

3 egg whites

1 1/2 cup of raw ostmeal

1/2 cup flax seed

1 cup of raspverry 

1 cup of blue berry 

2 Tbs coco powder

1/4 cup agave or honey

Direction

Blend together pineapple and coconut water until its smooth and creamy

Add palm sugar then egg whites blend until its creamy and stiff aroung 5 minutes 

Then add oatmeal, flax seed, blend again for the ladt time until the oant meal grind it

Take it out from blender then  mixing together with fruits, place in the baking glass with parchement papper on it then springkle the coco powder on top and drizel another 3 tbs of agave or Honey 

Bake in 375 f for approx 35-40 minutes. 

As soon as you take them out let it cool down a bit in approx 10 minutes then Cut the way you like it then, Back in the oven in 450f for 10 minutes 

You can served it hot with drizzle of  agave or Hone just like my breakfast today (heat it up if yo need it ) . Or let it cool down all the way like a soft cookies bar.